Calories in boal: 86 kcal per 100 g

What’s in a 140 g fillet

More than half of a fillet is water, which is why the calories stay low. What is left is mostly protein.

3.8 gFat

21.6 gProtein

102 gWater

12.5 gMinerals and the rest

3.8 gFat
21.6 gProtein
102 gWater
12.5 gMinerals and the rest

Below average for fish and seafood

Boal is 86 kcal per 100 g. The 170 fish and seafood in this database average 138.

Boal86

Fish and seafood average138

Low in sugar

0 g of sugars per 100 g; the UK “low sugars” line is 5 g.

Sugars, per fillet0 g

Vitamins and minerals in boal

Two of the 9 reach the “high in” level, led by vitamin B12.

280 %

Vitamin B12

0.007 mg in a 140 g fillet

34th of 143 fish and seafood

Vitamin B12 contributes to normal energy-yielding metabolism, to the normal function of the immune system and to the reduction of tiredness and fatigue.

Phosphorus686 mg98 %

Niacin (vitamin B3)5.5 mg34 %

Potassium350 mg18 %

Calcium116 mg15 %

Zinc0.98 mg9.8 %

Only a trace

Vitamin C

Show all 9 with amounts

Vitamin B120.007 mg, 280 %

Phosphorus686 mg, 98 %

Niacin (vitamin B3)5.5 mg, 34 %

Potassium350 mg, 18 %

Calcium116 mg, 15 %

Zinc0.98 mg, 9.8 %

Iron1.1 mg, 8 %

Copper0.07 mg, 7 %

Manganese0.07 mg, 3.5 %

Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.

What boal doesn’t give you. And where to find it.

No recorded vitamin C, and only 5 % of the copper reference intake and 5.7 % of the iron reference intake per 100 g.

Vitamin C

Tracein boal

Find it inCherries, West Indian2150 % per 100 g

Copper

5%in boal, per 100 g

Find it inLiver, calf, fried2386 % per 100 g

Iron

5.7%in boal, per 100 g

Find it inThyme, dried, ground883 % per 100 g

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Made in Cambridgeshire

Made in the UK since 1998, with every nutrient and its declared amount listed on the label.

Boal against other fish and seafood

Per 100 g, boal has the most vitamin B12 of the 6 here, ahead of trout (rainbow, raw).

0.005mg

0.0028mg

0.0023mg

0.002mg

0.0015mg

0.0014mg

Boal, rawthis page

Trout, rainbow, raw−0.0022 mg

Prawns, standard, purchased cooked−0.0027 mg

Cuttlefish, raw−0.003 mg

Plaice, steamed−0.0035 mg

Pangasius, baked−0.0036 mg

All values per 100 g, from the same dataset. Differences are against boal.

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Questions about boal

The questions people ask about boal, answered from the dataset.

How many calories are in a portion of boal?

A typical portion (140 g, one fillet) gives 120 kcal. Per 100 g the figure is 86 kcal.

Is boal high in vitamin B12?

Yes. Boal, raw has 0.005 mg vitamin B12 per 100 g, 200 % of the NRV, above the 30 % threshold for a “high in” claim.

Which vitamins and minerals does boal have most of?

By share of the daily reference intake: vitamin B12 (0.005 mg, 200 %), phosphorus (490 mg, 70 %) and niacin (3.9 mg, 24 %) per 100 g.

Is boal a good source of protein?

Boal, raw has 15.4 g protein per 100 g, 72 % of the energy, which meets the UK threshold for “high protein”.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 16-004, Boal, raw, published by Public Health England under the Open Government Licence v3.0. Main data references: Fish and Fish Products Supplement, 1993. Values are per 100 g of the edible part; a fillet is 140 g, one fillet, the usual UK portion for fish and seafood. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 170 fish and seafood kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Frozen Fish Fillets). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.